|a) WARM UP:
Then grab an empty bar and warm up for the front squats.
|b) BARBELL CYCLING:
Take as many repetitions as we would like to, aiming to finish in the vicinity of 75-80% of our 1RM.
Rest and transition for 3:00 ish mins.
On the Minute x 5: do 5 “Touch and Go” Squat Cleans
** Choose a single weight, and hold across for all five sets. Recommended range > 58% – 63% of 1RM.
20 min AMRAP:
** if classes are busy, use 30 calories on both the rower or the white & grey air bikes
|d) GYMNASTICS ACCESSORY:
Every 30 seconds, for 2 minutes (2 sets) of:
Every minute, on the minute, for 4 minutes (2 sets) of:
Followed by. . .
|e) POST-WOD RECOVERY: